Essential Reformer Repetoire

Footwork
  1. Toes apart heels together
  2. Wrap toes on bar
  3. Heels on bar
  4. High half toe
  5. Lower & lift
Second Position
  1. Parallel
  2. Laterally rotated
  3. Medially rotated
Single Leg
  1. One leg bent
  2. bicycle
  3. Single heel
Hundred
Bend & Stretch
  1. Parallel
  2. Laterally rotated
  3. Medially rotated
Lift & Lower
  1. Parallel
  2. Laterally rotated
Adductor Stretch
Short Spine
  1. Prep
  2. Full
Midback Series
  1. Triceps press
  2. Straight down
  3. Forty five degrees
  4. Side
  5. Circles
Back Rowing Preps
  1. Plow
  2. Open Elbows
  3. Airplane
  4. Biceps curls
  5. Triceps
  6. Roll-down
  7. Roll-down with biceps curls
  8. Roll-down with obliques
Side Arm Preps Sitting
  1. Internal rotation
  2. External rotation
  3. Adduction
  4. Abduction
Side Twist Sitting
Front Rowing Preps
  1. Straight forward
  2. Second psotion
  3. Offereing
Stomach Massage
  1. Prep
  2. Round back
  3. Straight back
Long Box: Arms pulling Straps
  1. Plow
  2. Airplane
  3. Triceps
Short Box
  1. Round Back
  2. Straight Back
  3. Twist
  4. Tree
Elephant
  1. Round back
  2. Straight back
Mermaid
Leg Circles
  1. Parallel
  2. Laterally Rotated
  3. Medially rotated
Knee Stretches
  1. Prep
  2. Round Back
  3. Straight Back
Running
Hip Lift
Hip Rolls
  1. Prep
  2. Full
Single Thigh Stretch
Side Splits
  1. Abduction
  2. Adduction